No Equipment 10 Minute Back Workout (Grow Your Back) is a great little body weight workout from BullyJuice to add on to the end of a workout to finish off your back muscles. The intervals are short followed by good recovery time so you can come to each exercise strong. At the ends of each interval there is a verbal count down of the last few seconds. This is great because you should not be twisting your head to look at the screen in any of the back exercises. Your head/neck should remain in alignment with the rest of your spine. BullyJuice is very motivating in this workout. He seems pumped with energy and really enjoying himself. My back feels nicely worked!
There is a timer in the upper left hand corner of the screen counting down the 10 minute workout time. Each exercise is done for 30 seconds of work followed by 30 seconds of rest, except for the first exercise. It is done for 30 seconds then you go directly into the second exercise without a recovery.
No Equipment 10 Minute Back Workout (Grow Your Back) is 10:39 minutes; no warm up (maybe the 30 seconds of jumping jacks is a warm up?) or stretch. No equipment except a fitness mat. However I also used a medium resistance band for #4/5.
- Jumping jacks
- (no rest) Superman sway (lay on stomach, chest raised, arms raised to sides in goal post and legs raised, hold this position while rocking body side to side)
- Repeat #2
- Superman row (lay on stomach with arms extended in front of you, raise arms/chest/legs into superman, hold and pull elbows behind back, push arms back to start then lower hands/chest back to start) (I used a medium resistance band to give my back a bit more work)
- Repeat #4
- Scapular push (in straight arm plank, do scapular retractions, lowering chest while keeping arms straight and bringing shoulder blades together then rounding spine)
- Repeat #6
- Swimmers (flutter legs while paddling with arms)
- Repeat #8
- Alternating leg/arm raise (lay on stomach and raise one arm + opposite leg, alternate sides
- Repeat #10
For more info on BullyJuice workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
